In your search for health, there are a few things you can do proactively to make sure that you stay healthy:
- Measure your body at the start of any exercise program and every 3 months- chest, thighs, arms, abdomen and weigh yourself weekly.
- Ask your doctor about a DEXA scan to measure bone density, muscle and fat in every part of your body. Get it every two years if you can.
- Drink lots of water and avoid sodas and fruits juices (eat fruit instead, you need the fiber.)
- Monitor your fasting cholesterol, triglycerides, glucose, liver and kidney functions every 3-6 months.
- Exercise with weights/machines 3–4 times a week for an hour, and also do cardiovascular exercise (elliptical trainer, fast walking, light jogging, etc.) for at least 30 minutes a day after weight training. Make sure that you sweat!
- Cut sugars, maximize good protein and good fats (olive oil and cold water fish), fruits and vegetables of all colors. Do not skip breakfast!
- Take at least a multivitamin a day with meals.
- Motivate yourself with a buddy, support group, and surround yourself with smart and upbeat people. Find your life purpose
- Have nutrition-dense snacks available and never get too hungry or too thirsty. Examples are nuts, hard-boiled eggs, lean meats, tuna, milk/cheese if you can tolerate it, whole grains. No white bread and watch your sweets!
- If you have to, use stimulants wisely and in moderation (coffee and green tea)
- Get good quality sleep
- Manage stress with relaxation techniques, hobbies, and learning to let go of anger and unrealistic expectations
- Get a least 20 minutes a day of sunshine. Your body needs it to make Vitamin D for bone health
- Cut calories and fill yourself up with fruits, vegetables, grains, and lean meats. Eat small frequent meals.
- Sweat. Use a pedometer to attempt 10,000 steps a day. Cardio up by parking far, go up the stairs, walk the dog, dance, and have fun!
- Ask your doctor to check your hormone levels and your thyroid function since low levels of testosterone or thyroxin can make you prone to gaining more fat.
- Get your lipids and blood sugar under control with a healthy diet, regular exercise, and medicines if necessary.
- Beware of companies that claim their weight loss/appetite suppressant supplements or “growth hormone precursors” work. They don’t. Most weight loss supplements have stimulants that can affect mood and increase blood pressure and cardiovascular risks.
